general warm up (15 minutes)
double club lateral pull overs x 20 reps
2 hand standing figure 8’s x 30 reps
cross body swings x 15/15 reps
specific warm up (5 minutes)
Gama casts set up and light reps
strength (20 minutes)
Gama casts x 25 reps x 4 sets
conditioning/accessory work (1 round)
double club front swings x 100 reps
barbarian squats x 30 reps